Season(ings) Greetings: Cayenne

Continuing with my Twelve Days of Holiday Seasonings theme, Spice Number Two (Cayenne) packs a hefty, flavorful punch.  

 

Cayenne adds color and heat to foods, and acts as a stimulant, antiseptic, and digestive aid. Its active ingredient (capsaicin) is responsible for cayenne’s heat and is used commonly in topical pain relievers. Hot peppers like cayenne clear congestion, fight cholesterol, and raise metabolism to lower body fat. For those that can handle the heat, hotter peppers indicate higher antioxidant concentration and greater health benefit. Cayenne contains amino acids, calcium, essential fatty acids, folate, iron, magnesium, phosphorus, potassium, zinc, and vitamins C, E, and B-complex. 
Tip: Avoid eye contact after handling cayenne.

Associated recipe: Puffed Eggs. 

See my full article on cayenne peppers here for more recipes and information on this spicy pepper. 

Click here to read about cinnamon...
For a full archive of my nutrition articles for OKRA Magazine, click here. 

Season(ings) Greetings: Black Pepper

Stressed during the holiday season? Most of us have a lot going on in the hectic time of year between Halloween and New Year’s Eve. I am no exception to that, but in addition, have added a major move to a new home into the mix. During all of the packing, I was inspired for this blog topic when I discovered not one, but three spice racks, in addition to a cabinet full of solo spices.

Rack Up the Health Benefits with Spice

 Photo: Mireille Blacke and Daniel Belvedere, Jr. 

Spices were valued enough to be traded as currency, and wars were fought over them. In addition to the culinary, aromatic, and preservative functions of spices, they have also been used for medicinal, religious, and cosmetic purposes. But how exactly do spices influence nutrition and health? Most herbs and spices contain antioxidants and in addition to fighting off a number of nasty conditions, flavonoids and phenolic compounds impact nutrient absorption and can lead to increased nutritional content in foods. [Though herbs are also used in similar ways, a spice is derived from a dried fruit, seed, bark, or root, while an herb typically originates from a green, leafy plant.] 

Spice Market (Photo source: Wikipedia Commons)

 

Reflecting the Twelve Days of Christmas, I encourage you to incorporate twelve spices into your holiday merry-making, as well as the rest of the year. Experiment with one unfamiliar spice per month, and you’ll enhance the flavor profiles of your dishes as well as your health benefits. Here's one to start you off...

Black Pepper is one of the world’s most popular spices, and considered a potent digestive aid and carminative (helping to prevent flatulence). Black pepper’s sharp flavor signals the brain to produce hydrochloric acid secretion in the stomach, which discourages unhealthy bacterial growth and prevents symptoms of bloating and indigestion. Black pepper contains manganese, vitamin K, iron, dietary fiber, and copper, all of which contribute to its antibacterial, digestive, and antioxidant properties. Does pepper make you sneeze? Though piperine in pepper can prompt this annoying reaction, it also increases nutrient absorption and functions as a cancer-fighting antioxidant. 
Tip: Because increased sodium intake can increase risk for hypertension, cardiovascular disease, and stroke, substitute black pepper for salt in seasoning. 
Associated recipe:  Cajun Black Pot Turkey 

More Spicy Days of Christmas to follow...click here for cayenne.
For a full archive of my nutrition articles for OKRA Magazine, click here.  

Pumpkin Passion II

Reprinted from my latest article in OKRA Magazine, accessible here.

Put simply, it’s not just about pie anymore. (However, if you want a pumpkin pie that will stand out from the rest, click here.) Though pumpkin is traditionally made into pies and other Halloween and Thanksgiving staples across the United States and Canada, it can be used to make so much more. From the sweet to the savory, pumpkin is growing in popularity as a prominent ingredient in soups, sauces, breads, casseroles, soufflés, ice cream, chili, muffins, pancakes, risotto, biscuits, and various beverages. Need gluten-free? Check out this recipe for GF pumpkin spice muffins here courtesy of California Raisins. Improve your nutritional status and blend flavors creatively with these pumpkin enchiladas from Perre Magness of The Runaway Spoon.

Perre’s Chicken Enchiladas with Pumpkin Sauce. Photo courtesy Perre Magness of the Runaway Spoon.

Recommendations from this Registered Dietitian (RD):

1)    Experiment with the natural versatility of this nutrition superstar. Combine pumpkin with other flavors: tomatoes, chiles, garlic, butter, orange, olive oil, parmesan cheese, cream (in moderation), herbs (cilantro, sage, rosemary), bacon, pancetta, beef, lamb, and spices (ginger, cinnamon, nutmeg, allspice). The pumpkin syrups mixed into your favorite seasonal lattes and alcoholic beverages? DON’T COUNT!
2)    Use canned pumpkin in place of mashed pumpkin in any recipe. [Note: Don’t confuse canned pumpkin filling with pumpkin pie filling!] Canned pumpkin filling is cooked down to reduce water content and can be used in recipes for soups, breads, and muffins. Need ideas? Mix canned pumpkin with low-fat or non-fat yogurt, or with applesauce. Drizzle with honey and add raisins or nuts.
3)     Don’t like pumpkin? Other carotenoid sources include bell pepper, baby carrots, dried apricots and prunes, cantaloupe, watermelon, mango, and persimmon. (Remember: look for vivid color.) Or give pumpkin seeds (pepitas) a try. Add them dried (roasted or toasted) to savory or sweet dishes, adding healthy fats to your plate. Sprinkle pumpkin seeds on salads or eat them as a snack.
4)    Size matters. The larger the pumpkin, the less flavor its flesh will possess. Use smaller (and darker) pumpkins for flavor in cooking and baking, and use the large pumpkins for Halloween jack-o-lanterns and other seasonal decorations. For example, a large hollowed-out pumpkin makes a very functional and festive serving container for soup or chili.
5)    As with sweet potatoes, eating pumpkin with small amounts of “healthy” fat (like olive oil) will increase the absorption of beta-carotene, associated with numerous health benefits. [Note: Avoid excessive boiling of pumpkin as it results in sogginess.]

The great pumpkin. Photo: Rock Gumbo

It may be all of those years watching “It’s the Great Pumpkin, Charlie Brown” that have made the pumpkin such a favorite of mine. But more than just its link to Halloween, the pumpkin belongs to American culture and reflects that in its diversity of colors, shapes, and sizes. Take the opportunity to frequently add pumpkin to your plates this season as well as your Halloween festivities.

For the full article on Pumpkin Passion and Gourd Envy (!), see OKRA Magazine here.

For a full archive of my Nutrition articles, click here.

Pumpkin Passion and Gourd Envy Part I

Pumpkin Passion and Gourd Envy...covered in my latest article on pumpkins for OKRA Magazine and found here.

Gourd envy? A pumpkin pile.

Photo courtesy of Daniel Belvedere, Jr.

Gourd envy can hit hard at this time of year. Not familiar with the term? Growing up in New England, it is a relatively common phenomenon. In fact, just days ago, I learned that not only did one of my mature and responsible registered dietitian (RD) friends have gourd envy, she had also perpetrated a fraud upon some of her neighbors in order to swipe an enormous, majestic pumpkin from their yard and keep it for herself. Of course, in her frenzied state, she didn’t realize such a hefty pumpkin theft would be noticed right away in such a small, familiar group of neighbors, cause a blind panic, and require her to incorporate the stealth of a serial killer dumping a body in the woods to keep her guilt (and large prize) contained.

I can relate. I see a plump pumpkin or grinning jack-o-lantern and I’m five years old again, ready to hit the town in Halloween attire and trick-or-treat for a bursting sack of candy. Now, as an RD, it’s not the candy, but the fondness for pumpkins that persists.

Along with gourds and squashes, pumpkins are members of the plant family Cucurbitaceae. Considered winter squashes, pumpkins are larger and slower growing than summer squashes. Winter squash is hard, with a thick, tough skin or rind that needs peeling away from flesh. Pumpkin rinds tend to be smooth with light vertical ribbing.

Pumpkins range in size from less than a pound to more than 1,000 pounds. (Currently, the world record is held by a 1,810-lb. Atlantic Giant pumpkin.) As with size, pumpkins also vary considerably in shape (from spherical to oblong) and color (hues of orange, yellow, green, red, white, and grey).

Native to North America, pumpkin remains dating back approximately 6,000 years ago have been found in Mexico. Today, Antarctica is the only continent that cannot produce pumpkins.

Pumpkin festivals are abundant across the United States, including some notable Southern locations like Pumpkintown in Athens, Tennessee; Stone Mountain in Atlanta, Georgia; and annual pumpkin celebrations in Katy, Texas; Central Alabama; Bowling Green, Kentucky; and Milton, West Virginia. Refer to all things pumpkin in Louisiana here.
 
As for cooking, the pumpkin is a versatile food: its fleshy shell, leaves, seeds, and flowers are all edible. Small pumpkins are sweeter, with less fibrous flesh than larger pumpkins; jack-o-lantern-sized pumpkins are often considered too wet, fibrous, and bland for eating. Beyond that, an internal flame from a Halloween pumpkin may result in an unpleasant burned flavor when cooked.

Ripe pumpkin flesh can be steamed, boiled, pureed, mashed, sautéed, fried, microwaved, baked, roasted, braised, broiled, griddled, stuffed, and baked/roasted. A pumpkin can be cut into chunks, slices, wedges, sectioned, or cooked whole.

Pumpkins are not just about decoration. The pumpkin is a versatile nutritional superstar, full of beneficial nutrients and phytochemicals. As with sweet potatoes, natural foods with dark orange flesh are rich in pigments producing such color, as well as the cancer-fighter and antioxidant beta-carotene (a precursor to vitamin A).

One cup of cooked pumpkin (boiled, mashed, and without salt) contains 49 calories, 3 grams fiber, 2 grams protein, 2 mg sodium, and has no saturated fat or cholesterol. In addition to providing beta-carotene, pumpkin is rich in vitamins C, E, and B-complex, as well as the minerals potassium, iron, copper, calcium, magnesium, and phosphorus. Translation? Pumpkin is a nutrient powerhouse: a low-calorie, low-fat source of dietary fiber, which can benefit heart health, aid in digestion, boost mood, enhance immunity, and promote weight loss.

Because pumpkin is packed with beta-carotene, a fat-soluble carotenoid, pairing it with a healthy fat (like olive oil) will boost absorption. That may sound like dry science, but this pumpkin cornbread demonstrates the concept deliciously.

For my full magazine article on pumpkins, click here.
For a full archive of my Nutrition articles for OKRA Magazine, click here.  

Pumpkin Passion and Gourd Envy

Pumpkin Passion and Gourd Envy...covered in my latest article on pumpkins for OKRA Magazine and found here.

Gourd envy? A pumpkin pile.

Photo courtesy of Daniel Belvedere, Jr.

Gourd envy can hit hard at this time of year. Not familiar with the term? Growing up in New England, it is a relatively common phenomenon. In fact, just days ago, I learned that not only did one of my mature and responsible registered dietitian (RD) friends have gourd envy, she had also perpetrated a fraud upon some of her neighbors in order to swipe an enormous, majestic pumpkin from their yard and keep it for herself. Of course, in her frenzied state, she didn’t realize such a hefty pumpkin theft would be noticed right away in such a small, familiar group of neighbors, cause a blind panic, and require her to incorporate the stealth of a serial killer dumping a body in the woods to keep her guilt (and large prize) contained.

I can relate. I see a plump pumpkin or grinning jack-o-lantern and I’m five years old again, ready to hit the town in Halloween attire and trick-or-treat for a bursting sack of candy. Now, as an RD, it’s not the candy, but the fondness for pumpkins that persists.

Along with gourds and squashes, pumpkins are members of the plant family Cucurbitaceae. Considered winter squashes, pumpkins are larger and slower growing than summer squashes. Winter squash is hard, with a thick, tough skin or rind that needs peeling away from flesh. Pumpkin rinds tend to be smooth with light vertical ribbing.

Pumpkins range in size from less than a pound to more than 1,000 pounds. (Currently, the world record is held by a 1,810-lb. Atlantic Giant pumpkin.) As with size, pumpkins also vary considerably in shape (from spherical to oblong) and color (hues of orange, yellow, green, red, white, and grey).

Native to North America, pumpkin remains dating back approximately 6,000 years ago have been found in Mexico. Today, Antarctica is the only continent that cannot produce pumpkins.

Pumpkin festivals are abundant across the United States, including some notable Southern locations like Pumpkintown in Athens, Tennessee; Stone Mountain in Atlanta, Georgia; and annual pumpkin celebrations in Katy, Texas; Central Alabama; Bowling Green, Kentucky; and Milton, West Virginia. Refer to all things pumpkin in Louisiana here.
 
As for cooking, the pumpkin is a versatile food: its fleshy shell, leaves, seeds, and flowers are all edible. Small pumpkins are sweeter, with less fibrous flesh than larger pumpkins; jack-o-lantern-sized pumpkins are often considered too wet, fibrous, and bland for eating. Beyond that, an internal flame from a Halloween pumpkin may result in an unpleasant burned flavor when cooked.

Ripe pumpkin flesh can be steamed, boiled, pureed, mashed, sautéed, fried, microwaved, baked, roasted, braised, broiled, griddled, stuffed, and baked/roasted. A pumpkin can be cut into chunks, slices, wedges, sectioned, or cooked whole.

Pumpkins are not just about decoration. The pumpkin is a versatile nutritional superstar, full of beneficial nutrients and phytochemicals. As with sweet potatoes, natural foods with dark orange flesh are rich in pigments producing such color, as well as the cancer-fighter and antioxidant beta-carotene (a precursor to vitamin A).

One cup of cooked pumpkin (boiled, mashed, and without salt) contains 49 calories, 3 grams fiber, 2 grams protein, 2 mg sodium, and has no saturated fat or cholesterol. In addition to providing beta-carotene, pumpkin is rich in vitamins C, E, and B-complex, as well as the minerals potassium, iron, copper, calcium, magnesium, and phosphorus. Translation? Pumpkin is a nutrient powerhouse: a low-calorie, low-fat source of dietary fiber, which can benefit heart health, aid in digestion, boost mood, enhance immunity, and promote weight loss.

Because pumpkin is packed with beta-carotene, a fat-soluble carotenoid, pairing it with a healthy fat (like olive oil) will boost absorption. That may sound like dry science, but this pumpkin cornbread demonstrates the concept deliciously.

For my full magazine article on pumpkins, click here.
For a full archive of my Nutrition articles for OKRA Magazine, click here.  

Southern Comfort: Sweet Potatoes

So glad Fall is here! 

Here is an excerpt from my current article in OKRA Magazine on sweet potatoes, one of my favorite autumnal foods. 
 
Recommendations from this Registered Dietitian (RD):

1. Explore your roots. Sweet potatoes are related to the morning glory family (Convolvulaceae), and are not in the yam family (Dioscoreaceae) or that of the common potato (Solanaceae). These foods also differ in taste, texture, flavor, and nutrients. There seem to be regional preferences for the sweet potato; Yankees seem to prefer their sweet potatoes with a granular and gritty consistency, while southern sweet potato consumers enjoy moister textures. Southern states with Sweet Potato Festivals include Alabama, Georgia, Kentucky, Louisiana, Mississippi, North Carolina, South Carolina , Tennessee, and Texas. If you have a Sweet Potato Festival in your area that you’d like to add to this list, let OKRA know!
2. Mix and mash. Sweet potatoes are any easy substitute for white potatoes in most recipes, including baking, mashing, roasting, and frying. Add layers of flavor with peppers (black, white, cayenne, or chile), onion, or cloves, as with this Sweet Potato Guacamole. After baking, serve them cold or use in packed lunches. (Remember: Include the skins for the most nutritional benefit)
3. Beware the couch potato. Particularly with holiday season looming, it is important to practice portion control and exercise. Even healthy foods have calories and can lead to weight gain if eaten in excess, so moderation is key. Note that one cup of canned sweet potatoes equals one medium-sized, cooked fresh sweet potato. For more information, refer to the USDA’s Sweet Potato Nutritional Analysis.
4. Have your cake and eat it too. Despite its name, the “sweet” potato may be beneficial for people with diabetes. Aside from the low calories and nutritional content found in sweet potatoes (particularly when eaten with the skin), persons with diabetes can benefit from the slow breakdown of these root vegetables in the body, leading to more stable blood glucose and insulin levels. More information can be found at http://www.ncsweetpotatoes.com/nutrition/usda-sweet-potato-nutritional-analysis/
5. Chew the fat. Eating sweet potatoes with small amounts of fat will increase the absorption of their beta-carotene. Toss sweet potato spears with olive oil, roast at 400F for 30 minutes, and enjoy healthier fries. [Note: Sweet potatoes cook more quickly than regular potatoes, so you can skip preheating the oven.] Consider adding a chopped walnut topping (with its heart-healthy fats) to a puree of cooked sweet potatoes with bananas, maple syrup and cinnamon.
6. Don’t get stoned. Sweet potatoes are high in oxalates, naturally occurring substances which can form insoluble salts with calcium in the body. If oxalates become too concentrated and crystallize, problems such as kidney stones (usually comprised of calcium oxalate) can occur in susceptible individuals. Hydration and proper diet (with regard to protein and calcium) may help to prevent stone formation in individuals prone to them, and some may avoid certain high-oxalate foods (such as rhubarb, beets, spinach, peanuts, okra, chocolate, and sweet potatoes). In these cases, because oxalates may interfere with absorption of calcium from the body, it is important to consult with a healthcare practitioner to ensure calcium requirements are being met.

Check out the rest of my article on sweet potatoes in OKRA Magazine here:
Sweet Potatoes
For my full article archive, click here. 

Just Peachy

Hard to believe summer is nearly over. I'm not as upset by this as many of my friends seem to be, since I am more a fan of the fall season by far. I have had ideas for topics for appropriate seasonal foods for fall swimming in my head for months. It was far more difficult to find something for August. I chose peaches for their versatility and because I find them to be greatly overlooked in favor of more exotic fruits. Even though I am firmly on Team Nectarine if I had to choose, I came away with a greater appreciation for the peach after writing this article:

Just Peachy: Dissecting a Juicy Favorite

Some peachy recommendations from this RD:

1)    Blossom with versatility. Stretch your creativity and incorporate new uses for peaches in your diet, both as a whole fruit and as an ingredient. Be sure to eat whole peaches unpeeled (as in smoothies) since most of the vitamin C content is contained beneath the skin. (But see #6 below for an important caveat.)
2)    The eyes have it. The carotenoids lutein and zeaxanthin in peaches help to protect eyes from macular degeneration, which is a major cause of blindness. It is especially important to add foods like peaches to your diet that contain these types of phytochemicals to help prevent eye diseases, particularly if you are at high risk for them. Try a Peach Chutney recipe to enjoy peaches when they are no longer in season.
3)    Go frigid for fertility. Frozen peach slices contain more vitamin C than fresh peaches and may result in higher sperm counts, due to the prevention of sperm agglutination (clumping).
4)    Run from the fuzz.  Named after the “nectar of the gods,” a nectarine is a peach that has naturally mutated to the point where trichomes are not produced by the skin, and fuzz does not grow.  Like regular peaches, nectarines are great baked or raw and you can easily substitute nectarines for peaches in most recipes if you prefer.
5)    Create a colorful plate. Make half of your plate fruits and vegetables at each meal: the more colorful the better. Including peaches (or nectarines) in salsa or salads can really make things festive. In 2011, the USDA replaced the well-known Food Pyramid with the more easily managed MyPlate. Serving size and food group needs vary by the individual, and you can determine your own needs by visiting the MyPlate site.
6)    Take a stand for organic. According to the Environmental Working Group, peaches are the fourth highest of pesticide-laden of fruits and vegetables, which means it makes sense in the case of peaches to splurge for organic. I encourage visits to farmers markets and local fruit/peach stands. To find a farmers market near you, visit the USDA website.

Even though summer is nearing its end, there is no reason you can’t toss in some juicy peaches and let those bursts of flavor and color extend the season, enjoying some health benefits along the way. And if you’re like me and choose to remain on Team Nectarine, I won’t have any problems with it whatsoever.

For my full article archive at OKRA Magazine, click here.